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Abtastic Routine #1

*5 Circuits  
 
  • Flutter Kicks (x20 each)
  • Hip Raises (x20)
  • Bicycles (x20 ea)
  • Bent Knee Wipers (x20 ea)
  • Triangle Crunches (x20 middle + right leg up + left leg up)
  • Recovery (x60 sec)

Abtastic Routine #2

*4 Circuits

  • Leg Scissors (x10 ea)
  • Flutter Kicks (x15 ea)
  • Hip Raises (x15 ea)
  • Bicycles (x15 ea)
  • Wipers (x15 ea)
  • Russian Twists (x15 ea)
  • Triangle Crunches (x15 middle, +15 right leg up + 15 left leg up)
  • Recovery (x60 seconds)

Abtastic Routine #3

*3-4 Circuits

  • Flutter Kicks (x100)
  • Recovery (x15 sec)
  • Leg Scissors (x100)
  • Recovery (15 sec)
  • Bicycles (x 100)
  • Recovery (x60 sec)

Abtastic Routine #4

*4 Consecutive Circuits

  • Alternating V-Ups (x10 each leg)
  • Wipers (x10 each side)
  • Double Crunches (x10)
  • Wide Leg Sit Ups (x10)
  • Triangle Crunches (x10/mid/10 left/10 right)
  • High Plank Superman (x10 each)
  • Bird Dogs (x10 each)
  • Prone Superman (x10 each)

Abtastic Routine #5

*5 Circuits

  • Hanging Knee Raises (x20)
  • Elbow Plank March (x10 each leg)
  • Elbow Plank T-Roll (x10 each side)
  • Alternating V-ups (x10 each leg)
  • Bicycles (Concentrated) (x10 each leg)
  • Recovery (60 seconds)

Abtastic Routine #6

*4 Consecutive Circuits

  • Mountain Climbers (x30 seconds)
  • Prone Hyperexetnsions (x30 seconds)
  • Prone Reverse Hypers (x30 seconds)
  • Prone Superman (x30 seconds)
  • Dry-land Swim (x30 seconds)
  • Flutter Kicks (x30 seconds)
  • Leg Scissors (x30 seconds)
  • Bicycles (x30 seconds)
  • Wipers (x30 seconds)

Abtastic Routine #7

*5 Consecutive Circuits

  • Hanging Leg Raises (x10)
  • Stability Ball Jack-Knives (x10)
  • Stability Ball Alternating Crunches (x10)
  • Hyperextensions on Glute/Ham Machine (x10)
  • Stability Ball Reverse Hyperextensions (x10)
  • (Standing) Stability Ball Leg Raises Holding Stability Ball Forward (x10 each leg)

Abtastic Routine #8

*4 Consecutive Circuits

  • Mountain Climbers (x10 each leg)
  • Prone Hyperextensions (x10)
  • Bow Flexes (x10)
  • Prone Superman (x10 each leg &/or opposite arm)
  • Dry-land Swim (x10 each leg &/or opposite arm)
  • Supine Hip Raises (x10)
  • Double Crunches (x10)
  • Alternating V-ups (x10 each leg)
  • Flutter Kicks (x10 each leg)
  • Wipers (x10 each side)

Abtastic Routine #9

*5 Circuits with a 10lb-25lb medicine ball

  • Hanging Medicine Ball Knee Raises (x10)
  • Standing Alternating Knee Raises with Torso Twists (10 each leg)
  • Stability Ball Bicycle Crunches (on ball) (x10 each leg)
  • Stability Ball Russian Twists with Medicine Ball (x10 each side)
  • Recovery (60 Seconds)

Abtastic Routine #10

*4 Consecutive Circuits

  • Mountain Climbers (x10 each knee)
  • High Plank Superman (x10 each arm and opposite leg)
  • Bow Flexes (x10)
  • Dry-land Swim (x10 each arm and opposite leg)
  • Bicycles (x10 each knee)
  • Alternating V-ups (x10 each leg)
  • Double Crunches (x10)
  • Flutter Kicks (x10 each leg)

Abtastic Routine #11

*5 Circuits

  • Seated Recline Broomstick/Barbell Twists (x30 each side)
  • Standing Broomstick/Barbell Twists (x30 each side)
  • Recovery (60 Seconds)

Abtastic Routine #12

*5 Circuits

  • Hanging Full Leg Raises (x10)
  • Roman Chair Knee Raises (x20)
  • Concentrated Side Raises with a Twist on Back Extension Apparatus (x10 each side)
  • Concentrated Back Extensions with Alternating Reaches (x10 each side)
  • Barbell Twists (x20 each side)
  • Recovery (60 seconds)

Abtastic Routine #13

*4 Consecutive Circuits

  • Reverse Lunge & Forward Knee Strike (Alternate Sides) (x30 Seconds)
  • Mountain Climbers (x30 Seconds)
  • Bird Dogs (Kneeling Superman) (x30 Seconds)
  • Prone Superman (x30 Seconds)
  • Dry-land Swim (x30 Seconds)
  • Supine Leg Scissors (x30 Seconds)
  • Alternating V-ups (x30 Seconds)
  • Bicycles (x30 Seconds)
  • Flutter Kicks (x30 Seconds)
  • Wipers (x30 Seconds)

Abtastic Routine #14

*5 Consecutive Circuits

Stability Ball Reverse Hyperextensions (x20)
Stability Ball Prone Superman with 2 Second Pauses (x10 Each Leg/Arm)
Stability Ball Supine Crunches (x20)
Stability Ball Supine Bicycles with 2 Second Pauses (x10 Each Knee)
Stability Ball Supine Russian Twists (x10 Each Side)

Abtastic Routine #15

*4 Circuits

  • Weighted Hanging Knee Raises (x20)
  • Weighted Side Raises with a Twist on Back Extension Apparatus (x10 Each Side)
  • Weighted Alternating Side Back Extensions (x10 each side)
  • Weighted Stability Ball Alternating Side Crunches (x10 each side)
  • Weighted Standing Twists at Chest Height with Elbows Up (x10 each side)
  • Recovery (60 Seconds)

Abtastic Routine #16

*4 Consecutive Circuits

  • Prone Bow Flexes (x10)
  • Prone Alternating Hyper Extensions (x10 each side)
  • Low Plank Marches (x10 each Leg)
  • Elbow Plank T-Rolls (x10 each side)
  • Elbow Plank Side/Hip Raises (x10 each side)
  • Double Crunches (x10)
  • Bicycles (x10 each knee)
  • Flutter Kicks (x10 each leg)
  • Wipers (x10 each side)

Abtastic Routine #17

*4-5 Consecutive Circuits with Quick Transitions

  • Supine Stability Ball Exchanges (x30 Seconds)
  • Seated Alternating Medicine Ball Slams (x30 Seconds)
  • Prone Stability Ball Jack Knives (x30 Seconds)
  • Seated Recline Medicine Ball Twists with Leg Up (x30 Seconds)
  • Supine Bicycles (x30 Seconds)
  • Jump/Speed Rope (x30 Seconds)

Abtastic Routine #18

*5 Circuits

  • Hanging Full Leg Raises to Bar (x10)
  • Hanging Half Leg Raises to Waist (x10)
  • Hanging Knee Raises (x10)
  • Hanging Side Raises (x5 each side)
  • Recovery (x60 Seconds)

Abtastic Routine #19

*5 Circuits

  • Mountain Climbers With Hands on Stability Ball (x20 each knee)
  • Stability Ball Bicycles (x10 Each Knee)
  • Prone Bow Flexes ON Stability Ball (x20 Each Knee)
  • Stability Ball Single Leg Jack Knives (x10 Each Leg)
  • Alternating Reverse Lunges with Explosive Forward Knee Strike (x10 Each Leg)
  • Jump/Speed Rope (x60 Seconds)
  • Recovery (x60 Seconds)

Abtastic Routine #20

*4 Circuits Total (2 Circuits of 20 Reps Fast & 2 Circuits of 10 Reps with 1 Second Pauses)

  • Prone Bow Flexes (x20+20+10+10)
  • Prone Alternating Hyper Extensions (x20+20+10+10)
  • Low Plank Marches (x20+20+10+10)
  • Alternating V-Ups (x20+20+10+10)
  • Bicycles (x20+20+10+10)
  • Leg Scissors (x20+20+10+10)
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